workout of the day 09062022

​CROSSFIT
3 rounds for reps:
2:00 rope climbs 
1:00 weighted sit-ups (5/10kg)
1:00 Assault bike
– Rest 1:00
 
After party:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
 
CROSSFIT BASICS
3 rounds for reps:
2:00 pull-to-stands
1:00 sit-ups
1:00 Assault bike
– Rest 1:00
 
After party:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
 
POST WORKOUT
3 sets:
:30 cobra stretch
:30 alternating scorpion stretch
 
CFP+ PERFORMANCE
5 sets:
On a 2:00 clock:
20 wall-ball shots
Max calories on any machine
– Rest 2:00 between sets.
– Use a medicine ball with which you can perform every set of wall-ball shots unbroken.